Sage vs. Parsley

Nutrition comparison of Sage and Parsley


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of sage versus parsley (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in sage and parsley:

  • Both parsley and sage are high in Vitamin A, Vitamin C, Vitamin K, calcium, dietary fiber, iron and potassium.
  • Sage has more thiamin, riboflavin, niacin and Vitamin B6, however, parsley contains more pantothenic acid.
  • Sage is a great source of Vitamin E and protein.
Detailed nutritional comparison of sage and parsley is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Sage (Spices, sage, ground) and Parsley (Parsley, fresh) . Have a correction or suggestions? Shoot us an email.


Image of Sage src
Image of Parsley src

Calories and Carbs

calories

Sage is high in calories and parsley has 89% less calories than sage - parsley has 36 calories per 100 grams and sage has 315 calories.

For macronutrient ratios, sage is much lighter in protein, lighter in carbs and much heavier in fat compared to parsley per calorie. Sage has a macronutrient ratio of 10:58:33 and for parsley, 33:67:0 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Sage Parsley
Protein 10% 33%
Carbohydrates 58% 67%
Fat 33% ~
Alcohol ~ ~

carbohydrates

Sage is high in carbohydrates and parsley has 90% less carbohydrates than sage - parsley has 6.3g of total carbs per 100 grams and sage has 60.7g of carbohydrates.

dietary fiber

Both parsley and sage are high in dietary fiber. Sage has 11 times more dietary fiber than parsley - parsley has 3.3g of dietary fiber per 100 grams and sage has 40.3g of dietary fiber.

sugar

Parsley and sage contain similar amounts of sugar - parsley has 0.85g of sugar per 100 grams and sage has 1.7g of sugar.

Protein

protein

Sage is a great source of protein and it has 258% more protein than parsley - parsley has 3g of protein per 100 grams and sage has 10.6g of protein.

Fat

saturated fat

Sage is high in saturated fat and parsley has 98% less saturated fat than sage - parsley has 0.13g of saturated fat per 100 grams and sage has 7g of saturated fat.

Vitamins

Vitamin C

Both parsley and sage are high in Vitamin C. Parsley has 310% more Vitamin C than sage - parsley has 133mg of Vitamin C per 100 grams and sage has 32.4mg of Vitamin C.

Vitamin A

Both parsley and sage are high in Vitamin A. Parsley has 43% more Vitamin A than sage - parsley has 421ug of Vitamin A per 100 grams and sage has 295ug of Vitamin A.

Vitamin E

Sage is a great source of Vitamin E and it has 897% more Vitamin E than parsley - parsley has 0.75mg of Vitamin E per 100 grams and sage has 7.5mg of Vitamin E.

Vitamin K

Both parsley and sage are high in Vitamin K. Sage has 72% more Vitamin K than - parsley has 1640ug of Vitamin K per 100 grams and sage has 1714.5ug of Vitamin K.

The B Vitamins

Sage has more thiamin, riboflavin, niacin and Vitamin B6, however, parsley contains more pantothenic acid. Both sage and parsley contain significant amounts of folate.

Sage Parsley
Thiamin 0.754 MG 0.086 MG
Riboflavin 0.336 MG 0.098 MG
Niacin 5.72 MG 1.313 MG
Pantothenic acid ~ 0.4 MG
Vitamin B6 2.69 MG 0.09 MG
Folate 274 UG 152 UG

Minerals

calcium

Both parsley and sage are high in calcium. Sage has 10 times more calcium than parsley - parsley has 138mg of calcium per 100 grams and sage has 1652mg of calcium.

iron

Both parsley and sage are high in iron. Sage has 354% more iron than parsley - parsley has 6.2mg of iron per 100 grams and sage has 28.1mg of iron.

potassium

Both parsley and sage are high in potassium. Sage has 93% more potassium than parsley - parsley has 554mg of potassium per 100 grams and sage has 1070mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids, both sage and parsley contain significant amounts of beta-carotene.

Sage Parsley
beta-carotene 3485 UG 5054 UG
lutein + zeaxanthin 1895 UG 5561 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, sage has more alpha linoleic acid (ALA) than parsley per 100 grams.

Sage Parsley
alpha linoleic acid 1.23 G 0.008 G
Total 1.23 G 0.008 G

omega 6s

Comparing omega-6 fatty acids, sage has more linoleic acid than parsley per 100 grams.

Sage Parsley
linoleic acid 0.53 G 0.115 G
Total 0.53 G 0.115 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Sage (Spices, sage, ground) and Parsley (Parsley, fresh) .

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FAQ

Does parsley or sage contain more calories in 100 grams?
Sage is high in calories and parsley has 90% less calories than sage - parsley has 36 calories in 100g and sage has 315 calories.

Is parsley or sage better for protein?
Sage is a great source of protein and it has 260% more protein than parsley - parsley has 3g of protein per 100 grams and sage has 10.6g of protein.

Does parsley or sage have more carbohydrates?
By weight, sage is high in carbohydrates and parsley has 90% fewer carbohydrates than sage - parsley has 6.3g of carbs for 100g and sage has 60.7g of carbohydrates.

Does parsley or sage contain more calcium?
Both parsley and sage are high in calcium. Sage has 10 times more calcium than parsley - parsley has 138mg of calcium in 100 grams and sage has 1652mg of calcium.

Does parsley or sage contain more iron?
Both parsley and sage are high in iron. Sage has 350% more iron than parsley - parsley has 6.2mg of iron in 100 grams and sage has 28.1mg of iron.

Does parsley or sage contain more potassium?
Both parsley and sage are high in potassium. Sage has 90% more potassium than parsley - parsley has 554mg of potassium in 100 grams and sage has 1070mg of potassium.

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